Ultimate Full-Body Stretch Guide: Muscles & Movements Mapped Out

If you’re looking for a detailed, easy-to-understand guide to stretching your entire body—you’re in the right place. This post covers all the major muscle groups in the body, the specific stretches that target them, and even bonus moves for the smaller, often-overlooked muscles. Use this as your go-to resource for building a smart, science-based flexibility practice.

🧘 Major Muscle Groups & Targeted Stretches

🔹 Neck & Shoulders

1. Upper Trapezius Stretch → Trapezius (upper fibers), levator scapulae
2. Neck Side Stretch → Sternocleidomastoid, scalenes
3. Cross-Body Shoulder Stretch → Posterior deltoid, infraspinatus, teres minor
4. Doorway Chest Stretch → Pectoralis major, pectoralis minor, anterior deltoid
5. Child’s Pose with Arm Reach → Latissimus dorsi, teres major, rear deltoid

🔹 Arms & Upper Back

6. Overhead Triceps Stretch → Triceps brachii (long head), latissimus dorsi
7. Wrist Flexor/Extensor Stretch → Flexor carpi radialis/ulnaris, extensor carpi radialis/ulnaris, brachioradialis
8. Thread the Needle Pose → Rhomboids, middle traps, posterior deltoid
9. Wall Angels / Pec Opener → Trapezius (mid/lower), serratus anterior, rotator cuff

🔹 Core & Lower Back

10. Cat-Cow Stretch → Erector spinae, spinal extensors, abdominals
11. Seated Side Bend → External oblique, internal oblique, quadratus lumborum (QL)
12. Sphinx Pose / Cobra Stretch → Rectus abdominis, transversus abdominis, spinal flexors
13. Child’s Pose → Erector spinae, latissimus dorsi
14. Knees to Chest Stretch → Lower back (lumbar spine), glutes

🔹 Hips & Glutes

15. Pigeon Pose → Gluteus maximus, piriformis, deep lateral rotators
16. Hip Flexor Lunge Stretch (Blaster) → Psoas major, iliacus, rectus femoris, TFL
17. Seated Figure 4 Stretch → Piriformis, gluteus medius/minimus
18. Butterfly Stretch → Adductors (gracilis, adductor longus/magnus), hip flexors

🔹 Legs (Quads, Hamstrings, Calves)

19. Standing Hamstring Stretch → Biceps femoris, semimembranosus, semitendinosus
20. Wall Hamstring Stretch (Leg Up Wall) → Hamstrings, gastrocnemius
21. Standing Quad Stretch → Rectus femoris, vastus lateralis, vastus medialis
22. Lying Quad Stretch with Strap → Rectus femoris, TFL
23. Calf Stretch Against Wall → Gastrocnemius, soleus
24. Toe Pull / Seated Calf Stretch → Plantar fascia, flexor digitorum longus, soleus

🔹 Full Body / Integrated

25. Downward Dog → Hamstrings, gastrocnemius, deltoids, lats, spinal extensors
26. Happy Baby Pose → Adductors, glutes, hip rotators, lower back
27. Standing Forward Fold → Hamstrings, spinal extensors, calves
28. Wall Doll Pose → Hamstrings, lower back, glutes, lats
29. Reclined Spinal Twist → Obliques, QL, spinal rotators, glutes

💡 Bonus: Smaller & Overlooked Muscles

30. Toe Flexor Stretch → Flexor digitorum brevis, plantar fascia
31. Finger Extension Stretch → Lumbricals, flexor digitorum superficialis/profundus
32. Scalp/Face Stretch (Self-Massage) → Frontalis, temporalis, occipitalis
33. Jaw Release (TMJ Stretch) → Masseter, temporalis
34. Chin Tucks / Neck Mobility → Suboccipital muscles, longus colli, deep neck flexors

✅ Final Thoughts

This list is your master reference for total-body flexibility. Whether you’re an athlete, yogi, or desk-bound warrior, stretching with intention and anatomical awareness can dramatically improve your mobility, posture, and comfort. Use this guide to explore and rebalance your body from head to toe.

Let me know if you’d like this turned into a printable version or an infographic!

Summarized by AI, Not reviewed and verified by a Human.